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  • Gluteus maximus
  • Smith machine
  • Beginner

Smith machine squat

The Smith machine squat works your quads and glutes, with your inner thighs and lower back helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Feet slightly ahead of the bar
  2. Tip 2Heels down
  3. Tip 3Lock the bar when you finish

Where you should feel it

In the front of your thighs and your glutes. The track takes care of balance, so the work stays in your legs.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, adductors, and spinal erectors

How to do it

  1. Set the bar at mid-chest height, settle it on your upper back and place your feet shoulder-width apart, slightly in front of the bar.

  2. Rotate the bar to unhook it and brace your core.

  3. Lower by moving your hips back and down until your thighs are close to knee level, heels down.

  4. Push the floor away with your whole foot to stand. At the end of the set, rotate the bar to lock it on the hooks.

Common mistakes

  • Mistake

    Heels lifting at the bottom.

    How to fix it

    Move your feet a little farther forward and only go as low as your heels stay down.

  • Mistake

    Not knowing how to rack the bar and trying to drop it midway.

    How to fix it

    Before loading, practice rotating the hooks with the empty bar. At the end of the set, stand all the way up and rotate the bar onto the hooks.

  • Mistake

    Knees caving in.

    How to fix it

    Keep your knees in line with your toes on the way down and up.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min
Max strength3 to 53 to 62 to 32.5 to 4 min

Max strength (3 to 6 reps) only once your form is solid, always with 2 to 3 reps in reserve.

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Barbell back squat

    Without the track, the bar asks for more balance and more stabilizing muscles.

  • Hack squat

    Back on the pad and an angled track. A good swap when the Smith machine is taken.

  • Goblet squat

    One dumbbell at your chest, no machine needed.

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Variations

    Schwanbeck S, Chilibeck PD, et al. A comparison of free weight squat to Smith machine squat using electromyography. J Strength Cond Res. 2009;23(9):2588-2591.

    PubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026